@myfitnesspalcoach

Kieran

Feeling really motivated this morning. I’m starting another bulking phase from today. I will be looking to see the scales increase by around 0.5kg each week as a measure of progress. I will also be taking progress pictures every 2 weeks and using an ultrasound scanner every week as other methods of tracking my results.

🙋🏼‍♂️ confession time, I ate out the other day and went, WAYYYYY over my calories 🤦🏼‍♂️ This rather tasty slice of carrot cake 🥕🍰 was around 1,500 kcals.
We all fuck up every now and again on our diets. The best thing to do is just get straight back on track with your plan. Move on and learn from it. You haven’t done the damage you think you have.

Love using this @atlantisstrength pullover machine to help develop my Lats. It allows me to work my Lats through a full range of motion and I can keep my Lats under constant tension as it’s easy to lock myself into position on the machine.

Homemade Thai Red Curry 🍛 for dinner today. This dish tasted like something I would get from a restaurant (shout out to chef @sophiegladman02 👩🏻‍🍳).
The recipe was from @bbcgoodfood. It’s a great resource for finding new recipes, that have macros and calories listed. An added bonus is that a lot of the recipes are on the @myfitnesspal database, so it’s really convenient to track.

If it’s a important to you, then you’ll find a way.
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I have a passion and drive to become a better coach, so I can develop the service I offer my clients. That’s why in April I’m flying from Kuwait to the UK for a two day training camp with @markcolesm10 and his amazing team at @m10_gym. Roll on April!! 🇰🇼 🛫 🇬🇧 I’m always trying to learn and grow as a trainer, so I can offer my clients the best possible service and get them the best results.
I Can’t wait for April, when I will be doing a two day training camp with @markcolesm10 and his team at @m10_gym where I will further develop my craft.

Last week of the mini cut, calories have dropped to 2,000 so I’ve still got enough room with my 20% rule to have some cookies 🍪 in my post workout porridge 🥣
I’m not shredded right now but that was never the intention of this mini cut. I will be doing mini cuts every 12-16 weeks throughout the year as my goal this year is to put some muscle on this scrawny little frame 😳. The mini cuts not only give me a break from eating so much food, they also give me a chance to reduce some of the body fat I will inevitably put on from being in a calorie surplus.

It’s the start of a new week, so it’s seems like a good time to give you a new workout.
If you’re one of those people that goes to the gym with no plan give this go, rather than picking a random exercise machine because it’s free.

The key to fat loss is being in a calorie deficit. If your daily calorie goal for fat loss is 2,000 kcals and you prefer to eat more during the evening, then that’s absolutely fine. As long as you don’t go other your 2,000 target intake 🎯
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You may wake up heavier in morning than you would if you were to eat your last meal earlier, but this has nothing to do with gaining fat. You probably just have more food left in your digestive system at the moment 💩
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Take home points are • Make sure you’re in a calorie deficit. • It doesn’t matter when you eat as long as you are in a calorie deficit. • Eat a time that suits YOU best. Setting up a diet around your lifestyle will lead to you being consistent and long term success.

Repost from @drnadolsky 😂
A Dr who lifts 😮 hes definitely someone you should be following for research based info injected with a dose of humour 👌🏻
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#repost ••••
Know a nutrition guru who says calories don’t matter as long as you’re eating real food? You better run fast.

Hi my names Kieran and I’m a recovering clean eater 😳🤦🏼‍♂️
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I’ve made plenty of mistakes during my fitness journey in fact I’ve probably made most of them and clan eating was definitely one.
At the time I was trying to lose weight and increase my muscle mass but was getting no where. In fact I was gaining weight, telling myself that the weight gain was probably muscle I had put on 💪🏻 I never took into any real consideration the calorie content of my foods as when you’re truly knee deep into the clean eating life “calories don’t matter”, right? I was eating healthily, had an active lifestyle (at least 10,000 steps a day) and trained hard at the gym 4-5 times a week.
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So what was actually happening? The answer is......... I was eating too many calories and getting even fatter, while sacrificing not only a lot of foods I loved, but more importantly social situations with friends and family. I couldn’t possibly go round to a friends house for dinner what if they weren’t serving free range, grass fed steak served with organic seasonal veg 😱 the horror. I couldn’t go out to restaurants and deal with questions and judgement. I’m truly ashamed to say I even went to party once and took my own food in Tupperware because I needed to eat and to eat clean 💪🏻🤦🏼‍♂️ I truly was an idiot and I apologise to everyone that had to put up with me during this phase of my journey.
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What does a day of food in the life of a clean eater look like then? Steak cooked in butter or coconut oil and nuts for breakfast, chicken thighs served with a mountain of avocado and a very vibrantly coloured salad drowned in olive oil for lunch, mashed potato, roasted root vegetables (of course drizzled in oil for that crunchy finish) and a salmon fillet for dinner, with snacks consisting of seeds, nuts, fruit and maybe a smoothie.
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Continued in the comments below

Online coaching 8 week #bodytransformation
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Nicola lost a stone and a massive 5.5 inches from around her stomach in just 8 weeks.
Nicola wanted to change her body for a holiday she’s about to go on 👙 🏖 and I think she’s done a great a job and is definitely ready to sip some cocktails 🍹 at a swim up bar.
She’s worked her new little toned 🍑 off but has also enjoyed a number of social situations, had her fair share of 🍷 and enjoyed some great tasting meals out during her journey.